Motivation or Results... The Chicken or the Egg

If you talk anyone who is beginning (or getting back into) running/working out they will tell you  they find motivation in the results of their efforts. A faster mile time, "x" amount of inches of their waist line or a better physique will provide the "get up and go" they need to get to the gym.

But what do you do when the results are slow to manifest themselves? What if your mile time is stagnant? Or if your weight loss efforts have hit a plateau? Or maybe, even after a month of strength training you still don't look like they guy on the cover of Mens' Health? (not that I am thinking that at all...) Where does the motivation come from then?

One of the many things about exercise I have learned from my brother (you know, the one who is the personal trainer and fitness guru) is that you can't rely on results for motivation, as you need to motivate yourself to achieve your fitness goals. But the question becomes, how do you stay motivated before seeing results?

Runners world has 101 great tips to stay motivated! Give them a read and let me know which ones you liked in the comment section.

Here are are my top five:

1. Make it public- Let EVERYONE know the race you want to run and the goal for the race. The threat of public embarrassment can be great motivation to hit every training run
2. Running partners- If I schedule a run with Chris, I don't want to miss that run and let him down
3. Get a big, active dog- Then you have to answer the question: fun run or destroyed couch?
4. Running calender- runners hate to see blank days and looking back over a great training season can help you stay pumped for your upcoming race
5. Scenery- how could you not be motivated to run with this in your backdrop? 



Bike Trail heading into Telluride

Here's the 411 on today's run!

Consistency

I'm posting a short(er) blog post today and to be honest it's just to brag a little. One of the best ways to keep yourself motivated is to keep track of your workouts on a calendar. Personally I love the Garmin Calendar as it works well with my Garmin Forerunner 205 running watch. Runners (including me) hate to see missing days on the calender- which is a great way to get motivated/force yourself out for a run.

So, on to the bragging. In the month of October I hit every run and every distance I had planned. The strength training was a huge success as well! I set a goal of completing strength training three days a week and I only missed one work out.  Its this type of consistency that will help keep me fit and will make me a better runner.

For October I ran 18 times for a total of 76.07 miles and burned over 8,600 calories! Not only am I super proud of the month, but it has me super excited about what I can do for November!

Here is the 411 from Friday's run!

Moments

"You never see the hard days in a photo album... but those are the ones that get you from one happy snapshot to the next." ~ Just Married

Did I just quote an early 2000s Rom-Com to start the blog? Yep, that I did!

I've recently been thinking a great deal about happiness in life. What does happiness look like? How is it achieved? Do we even know when we really are happy?

I used to believe that happiness was something that had a permanence to it. The perfect job, the perfect marriage, the perfect house. Life could just be perfect!

As I've gotten older I've quickly realized nothing is ever truly perfect. Jobs have stresses, marriage has tough times, and that perfect house costs A LOT of money (and its still not perfect).

So if nothing will ever be perfect then how can we ever be happy? The answer to that question is easy- We enjoy the perfect moments in our life!

The smile on your boy's face as he runs down the street yelling, "daddddyyyy!" as you walk home from the bus stop.

Going to bed knowing you have your best friend (who just happens to be the most beautiful woman in the world) laying next to you.

When your students knock a group project right out of the park!

Or when you get to go on a run during the first snow fall of the season...

It's these moments that help you make it through the tough times, like when a family member gets sick, when a friend's struggling (and you feel powerless to help), or when something on your life's wish list is just a little out of reach (baby, house, etc).

Life may never be perfect, but there are perfect moments, so enjoy them as the happen and be thankful when they do.

Here's the 411 on today's run:

When I'm 64 or 150...

"When I get older losing my hair
Many years from now
Will you still be sending me a valentine
Birthday greetings, bottle of wine?"

The Beatles sang the song, "When I'm 64" nearly 50 years ago, but the lyrics (like so many of their masterpieces) still rings true today. I'm two years away from 40 and I can't help but think about what "64" will be.

I really started contemplating this when the keynote speaker at our Telluride in-service spoke on the importance of physical education. Now, I am not sure he helped my educational practices, but he did make one point that had a profound impact on my life. I'm paraphrasing here, but it was something like, "It's not the number of years you live- it's the quality of those years"

That one statement hit me like a ton of bricks. I have been working out more and eating (or trying to eat) better because I want all of the years in my life to be active and healthy. Do I want to live to 80? 90? 100? Sure, if I can spend those years with all of my mental faculties and physicaly fit. Do I want to live that long if I have to suffer through preventable diseases or conditions? No way! I've been in one too many nursing homes to want to see how that story plays out.

Which leads to a greater question- How long should we live? Or maybe even how long do you want to live? This thought provoking article from CNN.com responds to an ad claiming the first person to live to 150 years old is alive today. I know we all want to live a long and healthy life, but how long is too long? Too long for us or too long for the sustainability of our society... Put your thoughts in the comments below.

Here's some Beatles to make you smile:

And of course the 411 on today's run!

Setting yourself up for failure, while hoping for greatness

This morning was Telluride's Halloween Family 5k. With less than 50 participants, the thought crossed my mind I might be able to finish in the top three. Yes... Trophy! I mean I had been running regularly, had added strength training, and was acclimated to the elevation.  This was going to be MY race!

What could possibly go wrong?

Well... I did have 3 hot dogs at the cookout last night (which I never eat anymore), I also ate large amounts of the Hershey's s'mores stock, and then had two large glasses of wine for a night cap. Now, I'm not saying that led to stomach trouble on the course, but I'm not saying it didn't either.

Oh, and did I mention it was really cold before the start of the race? Did I take the time to warm up at all? Nope! I was blinded by the trophy I was sure was waiting for me. Well, when I may or may not have stopped to address the stomach issues every muscle in both of my legs may have tightened up like a rusted bolt on a John Deere, which always helps when your trying to find a running rythym.

I finished- but nowhere near the top three. In fact, my (maybe) hypothetical pits stop may have allowed James' (my other running partner) seven year old son to finish just ahead of me.

Moral of the story. Take every race as seriously as marathon. Nutrition, routines and good habits matter!

Here's the 411 on today's race:

You are what you eat...

 Oh... Oreos, Pillsbury cake, and peanut butter M&Ms- I love you all! But I hate you too.

Every runner knows that a huge part of your training is how you fuel your body. The better and more nutritious food you put in your body, the better your training will be; just as the better fuel you put in your car the smoother it will run.

I have been doing a (somewhat) better job on eating healthier since the move. Maybe its the fact the nearest fast food is an hour away or maybe its the fact that 95% of the residents in this town are health food nuts. Whatever the case, I am making (slight) improvements in my diet.

Here are some highlights of my dietary changes:

• Eating one or two salads a day
• Using bananas, apples and other fruits for snacks
• Been nearly soda free for a month (have only had two during that time)
• More veggies with lunch and dinner

But I have a weakness, an Achilles heel if you will, when it comes to food- my sweet tooth. I love cake, ice cream and cookies- I mean REALLY love them! Now, part of it is not my fault, as a recent study has suggested Oreos are as addictive as cocaine, but really that's a cop out.  No one is holding a gun to my head at the store- forcing me to bring the cake mix home. There's no rule at Clark's (our local market) stating I have to grab that bag of peanut butter M&Ms on the way out.

So what do I do? My faithful readers and friends know my brother is a personal trainer and he has clued me in to two key changes that should help me fuel better during training. Read 'em over and let me know what you think in the comments.

1. The mindset switch- I have to begin thinking of food as fuel. If it's not good for my body then I shouldn't be eating it. This worked with me with diet soda, as every time I thought about having one, I heard Chris's (my training partner) voice say, "that is poison." Do I still want a soda- yep! But I know its not good fuel and I grab my water bottle instead. The next step is to apply this mindset switch to sweets.
2. Cheat meals- It's not mentally healthy to deprive yourself totally- it may actually cause you to crave sweets more. My plan is to make my long run days my cheat days. My reward for running 10-20 miles is to allow myself to have a piece of cake (or two) or some chocolate chip cookies. If I allow myself to splurge once a week hopefully I can keep on track the rest of the week.

Look for more updates on how my fueling is going as my training picks up.

Here's the 411 on this week's "long run"  with Chris

Someday doesn't exist but Supermen do

"Someday doesn't exist. Never has and never will. There is only right now"

"Real supermen don't leap over buildings in a single bound- they take small determined steps, consistently over time."

My two favorite lines from the this inspirational running video from the Salt Lake City Marathon Facebook page (did I mention that's my spring marathon?) Take the next 2:32 and watch the video now! (Seriously, do it!)

Alright, if you haven't already laced up your running shoes and left for a run- then please finish reading, since, well, you're here anyway.

How many of us have had a fitness or life goal and said "someday I will..."? I know I have, but after the year I had last year I vowed that I would never say "someday" again. I love my job and strive to be a great teacher- but I refuse to sacrifice my health and happiness to get there. I refuse to push off marathon training, or an epic hiking trip for "someday."  If I wish to remain healthy and happy (both make me a better teacher, btw) then I need to run, hike and be active now!

But what about Superman? As my 15-20 faithful readers know, I have an awesome and adorable son, William. Now like most dads, I often wonder what he thinks of me or what he will think as he gets older. I viewed, or maybe still do view, my dad as the perfect mix of Einstein, Superman, and Plato.  What will William think?  I may never be able to "leap over a building in a single bound," but I can set a great example of the importance of being fit and working extremely hard to achieve your goals. If I can impart these two things William will be well on his way to being a great young man.

What do you want to do NOW?! Not someday, but now! Leave a comment on the goals you want to achieve.

Here's the 411 on today's run:

Keep Moving Forward

 I recently came across an inspiring blog post on the Salt Lake City Marathon Facebook page on the 10 things running teaches you. It is a must for all runners or anyone thinking about running, as it had me nodding my head in agreement while reading each point. I kept thinking about the post during my run on Friday and I knew there was a "lesson" I had to add, because it's the #1 lesson running has taught me.

Keep moving forward! It's my running and life mantra.

Whether its training for a marathon or dealing with a any major issue, there is only one way to get through: Keep moving forward.

Let's look at the options when we face adversity-

We could try and go back, but what good would that do? As my father once said, "those would haves could haves or should haves are all gone." We can't change the past. Nor can we try and go back to the "way it was." The past is the past and needs to stay there.  We can only control where we go from here, so keep moving forward.

We could also stop when faced with a challenge, but we remain where we are and the problem (or number of miles) isn't going to get any smaller. Stopping allows our mind to race, the problem to build, while the situation seems worse. Pain, sadness, and fear can be debilitating, but to overcome the problems we face we must "keep moving forward."

If we move forward we are able to put definite actions in place to overcome whatever we are facing. We can move past troubles in our past, fix flaws, or deal with any disappointment life throws in our way. Moving forward (literally running) helps us defeat anxiety, stress, and depression, while freeing our minds to think of positive solutions or paths that our lives can take to help us become better versions of ourselves.

In your toughest times go for a run and Keep moving forward.

Here is the 411 from today's run:

Rocky Mountain High- Colorado!

John Denver sang it so many years ago, but his classic song was in my head during my ten-miler with Chris today. I mean how could you not get a runner's high with this view in front of you?

Running up Fall Creek Road

Many of you are probably sick of me saying it, but it feels like we live in a never ending series of post cards. Mountains, forests, rivers, and rock cliffs provide endless views and awe-inspiring moments. And it's even more than that, because you can't help but feel refreshed, inspired, and humbled all at the same time.

Having a bad day? Step outside and watch and listen to the San Miguel River rush by. Need perspective? Take a hike and feel so extremely small compared to the towering 14,000 foot mountains created millions of years ago.  I have talked to so many residents and the vast majority are so laid back and chill, but how could you not be? The essence of Telluride is it's ability to ease your mind, strengthen your body, and refresh your soul.

At the end of my run I paused to give thanks for all of my blessings- health, family, friends, a great job and for being able to experience a daily "Rocky Mountain high."

Everybody sing-along:

 And of course the 411 on today's run:

Training Partners

I've run three marathons over the past four years and 90% of my training was done solo. Sure, I had Ellie, my trusted Chocolate Lab, but she was one for conversation. And yes, I have had William in the jogging stroller since he was a tiny baby (and there have been some great runs)- but singing songs from "Baby Signing Times" and answering the unending questions a toddler has, well, not always been motivational.

My life (as mentioned in a my previous post "Running Schedule") was never conducive to having training partners, because I could never set firm times day to day or week to week. So, I logged hundreds of miles on my own.  I never really minded much and started to accept that is the way I would always train.

But a funny thing happened in Telluride... I set a firm running schedule (I keep coming back to that- I know) and with that running schedule came training partners.

Let me introduce you...

James: We taught together back in VA before he moved to Telluride about 6 years ago (he was my "Telluride recruiter" when I was looking for a new place to teach). James is a great guy- loves running, hiking, biking and just being outdoors. He jumped at the chance to start a running group.

Christopher: He is a friend and colleague of James and we hit it off right away. While he is new to running, he has already made great strides in become a strong runner. In addition to being on board for a Fall 2014 marathon, he also serves as our groups natural food expert

I can't tell you what a difference having training partners makes. Accountability, motivation, conversation- it's all there and it has made me a better and more committed runner.

Here's some musical motivation for your next run:

Stand Up (by DMB) and go run!

And the 411 on my last one (ironically done without either James or Christopher):

Strength training... at least my version of it

Maybe it was the prospect of turning 38, maybe it was the fact that some of the my 6th graders had more muscle tone than I did, or maybe it was my brother's voice (the personal trainer) saying, "If you don't use it, you'll lose it!" (referring to loss of muscle in aging), but anyway, I decided I needed to add strength training to my work out.

And hey, Runner's World touts the benefits of strength training here

Now I HATE strength training- always have, so adding it to my workouts was not going to be easy. However,  something inside me began to say, "you need to do this." So, I started the program about three weeks ago and haven't missed a session yet. Plus, I think it is starting to make a difference! My runs feel stronger,  I feel better in general, and I can see some changes in my physique already.

I have inserted the strength training into my M-W-F workouts.

The Workout:

I complete three sets of the following as quickly as possible (usually takes about 30 minutes)

12 dips
30 sit ups
12 chin ups
20 lunges
10 push ups
15 body weight squats

In another couple of weeks I will try and change up the workout to keep from plateauing.

What do you all think? Leave any thoughts or suggestions in the comment sections.

Here's one of my favorite workout songs to help you through your next session!

Running on a schedule

For most of my running career (which has been off and on since 2009) I have never had a consistent running schedule. Between family, Alex's varying work schedule, moving to two different states in the past two years, and last year's work load (the last two reasons being why I haven't done a marathon since  2011) I simply was never able to run on a schedule. One day I would run at 6:00am, then next day would be at 6:00pm and then there were stretches where I didn't run. So, long story short- no firm schedule equals no running groups, no running partners and sometimes no running- period.

Then we moved to Telluride and that all changed.  I went from working 70+ hours to a manageable 50 hour work week. Alex, my lovely wife, started working from home and William is now in daycare three days a week. Finally, I could commit to a schedule!

After school on Mondays, Wednesdays and Fridays now consist of strength training and runs starting at 5k that will build to 6 miles when my training for the Salt Lake City Marathon begins in December

Saturdays are "long run" days- alternating between six, eight and 10 miles- all to build my base back from the lack of running last year.

All this to say- I am doing my best to keep my running times sacred, treating it like my job, something I must do and can't miss.

Here is the 411 on today's run!

Early morning versus late evening runs?

So here is my dilema: With the cold weather and a 7 month old son who goes to bed sometime around 6pm it has become impossible for me to run right after I get home from work. Therefore, I am going to have to make a decision. I can either run after my wife gets home from work, which would have me starting my run between 8:00pm or 9:00pm or I will have to get up at 4:00am and run around 4:30am (noting that I am a teacher and I have to leave for work at 6:15am). Each of these has there pluses and minuses.

For example...

Late night running-
Less time with my wife
tired from the day
less time with friends, for say, dinner and drinks

Early morning runs-
Not a morning person
Would have to go to bed even earlier, which would also lessen time with my wife and friends
I have a seven month old who is teething and therefore not sleeping well, which makes 4:30 really rough

Thoughts from other runners? When do you do your runs? I would love to hear your thoughts as I make my decision


Here's the 411 on last night's run:

Did you miss me?

I know, I know you were all looking forward to my daily post and it just wasn't there yesterday. You'll be happy to know that I am back today and I did get the first run of the week in last night. Yesterday was a LONG day with lots to do, but I pushed myself to get that six mile run in. And you know what?  It was the first run of the training season that actually felt good. Still not back in "mideason" form, but getting closer

Better post tonight, but for now here is the summary of last night's run:

I ate what?

I have never really thought too much about this because I have always been "thin." However, I have also ignored my family history of high cholesterol and triglycerides. "Someday I will take care of that" I always would say. But the birth of my son has changed my whole way of thinking. I need to get all of my ducks in a row now. I want to live a long and healthy life, be more financially responsible, and most of all set a great example for him to follow.
So both my wife and I have decided for our own reasons to change our eating habits. Maybe its the subliminal effects of the Biggest Loser, but in any case, we feel inspired to eat healthier. We are going to try and develop a realistic eating plan and stick too it. The idea is to eat healthy meals and snacks the vast majority of the week and allow ourselves two cheat meals, two cheat snacks, and two cheat sodas a week.

My goal is to maintain my weight (right now I am 5'8" and 148bs), but to lower my bad cholesterol and my triglycerides. I also hope that by eating better it will give my body better fuel to burn during the run.

Here is how day one went...

1 1/4 cup rice krispies with skim milk- 200 calories
1 banana- 105 calories
1 apple- 65 calories
1 1/4 cup rice krispies with skim milk- 200 calories
1 low sugar granola bar- 80 calories
1 handful M&Ms- 103 calories
1 ham sandwich with white wheat bread and American cheese- 300 calories
8 whole wheat crackers-  140 calories
Dinner of 4oz pork chop (cooked in 1oz olive oil), 3 pilsbury crescent roles,  1/2 cup quarterd red potatoes, 1 cup mixed vegetables- 750 calories
1 glass Gatorade 240 calories

So that adds up to about 2,190 calories for the day.  According to about.com calorie counter I would need around 2,300 calories without exercise to maintain my current weight without exercise. And if I exercise between 30-60 minutes a day I would need between 2,500 and 2,800 calories to maintain my current weight. I figure if I run 25-50 miles a week during training then I should average out to the 30-60 minutes a day and have little problem staying under the 2,800 calories I need.

So, what does all of this mean? 1. That if I can stick to this plan (with my cheats) I should do ok with weight 2. I need to get back to the doc to get my cholesterol and triglycerides checked. 3. Writing down what you eat really makes me think about what I am eating and what healthy really means.

More posts on diet and nutrition are sure to follow as this will be a new priority in my life.

No its off to call my doctor and get those levels checked! Do you know your levels?

Ice wins again...

So here is where the flexability comes in... Ice storm (in NOVA terms)and the sidewalks and roads were a mess. So, rather then try and run and risk injury I decided I would wait till tomorrow and run then. It won't be easy with the tutoring at night, but I'll make it work.

Weekly report and the week ahead

So the goal for last week was 27 miles and I came within 10% of that goal and totaled 25.7 miles. Pretty good week! I am pumped that I made all four of my runs and am off to a solid start in my training. I wasn't as fast as I hoped nor did the running feel great, but I do have to remind myself that this is just week one and that as my fitness (and the weather) improves that my running will be easier and a bit faster.

So what up for the week ahead? 31 total miles! Runs during the week will be 6 miles each and I will have one easy run, one hills run, and one tempo run (assuming I can do a run with no kid and no dog). The long run will be 14 miles and hopefully will be done early in the AM rather than midday.

Leave some comments to inspire me!

A labor of love?

I have decide that running is a labor of love for me. It's a labor for one simple reason:I am slow! Now, I may be getting a little less slow, but I am not definitely not fast, not even close. My 12 mile training run took over two hours today- two hours! Some people could knock that out in an hour and twenty minutes while talking, seemingly gliding over the road and looking fresh the whole way. Me, I felt like I was chugging more than Thomas the Train. The run got done, but it was not pretty. Some day I may be like "those people", but I wonder when/if that day will ever come.

So why is it not just a labor, but a labor of love? Because as I completed my trek up the hill (seemed like Mt. Washington at times) that is Mt. Ida road I was overtaken by a huge sense of accomplishment. I didn't stop and walk and my time didn't slow considerably either.  Then,when I was in the middle of my run and chugging along it felt great that I could do a running tour of Alexandria, Va, even if was a really slow tour. Finally, at about mile 10 when I was cold, uncomfortable, and beat- I didn't stop. I "cowboyed up" and finished. It's a labor of love, because of what it does for me, and not just in running, but in life. My running makes me physically and emotionally stronger. I am a better man, husband, and father because of running. The lessons I learn and the confidence I have from running apply to so many other facets of my life.

Here's today's trek courtesy of the almighty Garmin:

I'll leave you with a song that inspired me on my run today:

In the long run...

... I know the long run is a must. The long run gets your legs and lungs used to working for the hours it takes to complete a marathon. You also need them to test out you hydration and refueling strategies that will power you through 26.2 miles on race day. And for some, including me, it is the best simulation you can have for what your race day will be like.

But you know what? I know all of that in my head, but sometimes my heart is full of dread when the long run is coming up. Tomorrow I have to put in the first long run of the training season and I just can't get excited about it. It's a short (well, for marathoners anyway) 12 miles, but it looms like a trip to the dentist.

Why can't I get excited about my long runs? I was pumped for my 5 miler yesterday and actually enjoyed the cold and the burn in my lungs. But this run tomorrow? Not excited in the least. Maybe it's because I know I will have to get up early. Maybe it's because the 2 hours of running takes away from my precious R&R time. In any case I just know the excitement isn't there.

So what do I do? Well, I am going to try and implement some different strategies that I thought I would share.

1. Have my running stuff ready to go the night before- When I wake up and have too much to get ready it not only takes more time, but also saps my motivation. If I can lay everything out the night before, I can simply  get dressed and go.
2. Run a scenic route- I find that I enjoy running when I have nice scenery to enjoy as I run. And if I can vary my routes the long runs won't get to stale.
3. Run with music- I have stopped running with music for most of my training (mostly at night), because I need to be more aware of cars and  traffic. But for the long runs I use mostly trails, so a nice energizing mix should provide some much needed motivation.
4. Peer pressure- Just by posting that I have a long run coming up will motivate me to do it. I can't deal with having to blog about why I didn't do a run. It's my hope this fear of shame will enter my head and will pop me out of bed each weekend.
5. Extrinsic reward- If I can't muster intrinsic motivation then I will plan one of my "cheat meals" for after that run. My wife and I are going to start a healthy eating plan (for varying reasons) and we will get two cheat meals a week. If I can think "X amount of miles equals an awesome meal" I may just get through the long run.

Now some of you are asking, why don't you run with a group? Well, the Pacers running group does their long runs on Saturday mornings and  my wife's work schedule and family obligations just don't allow me to join them. What about friends? Well, most (pretty much all) of my friends don't think running between 12 and 20 miles is a great way to spend a weekend morning.  But, if you would like to join me for a long run, or just part of it, I would love the company. Running with a training partner always helps the miles go faster.

Leave a comment if you would like to run!

Here's a song that always gets me going:

Who needs a gym when you have a lab?

And I'm not talking about a scientific lab where some magic weight loss pill is created. Nope! I'm talking about the type of the lab with a triangle shaped head, way too much fur, and an unmatched level of energy. Some people spend $40.00 a month on a gym membership, but I choose to spend that on dog food. And in exchange I not only get fit with an ever-ready work out partner, but also a face full of slobbery-wet kisses and unconditional love.

"But I just don't feel motivated!" "It's too hot. "Its too cold." "I've had a tough day."  We've all used these excuses a million times. My lab, Ellie, she just doesn't care. She waits by the door everyday with a look that says, "Can we go now dad? Huh dad? Can we?" She's like the mail:  Neither rain nor rain nor heat nor gloom of night... Ellie must go out and run! And how could anyone turn down this face?

So if boring treadmill runs, over crowded gyms, and waning desire have got you down? Go to a "lab" for motivation, man's best friend and running partner. 
 Looking for your perfect lab? Here's a great place to go: http://www.lab-rescue.com/.

A love for our four legged friends summed up perfectly in 2:47: